For time:
21 Deadlifts (155/225#)
21 Chest to Bar Pull-ups
15 Deadlifts (185/225#)
15 Bar Muscle Ups
9 Deadlifts (205/315#)
9 Rope Climbs (15ft)
Quote:
We can do anything we want to do if we stick to it long enough.
-Helen Keller
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
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Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
Disclaimer
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
Hits
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
2 comments:
Jesse 21:26 (hip to bar)
Aimee 14:47 (155#)
Meg D. 15:19 (scaled)
Alex B. 11:30 (RR, Ring PU, 12 cal ski)
Rocco 17:43 (135,155,185 hip to bar)
Kristen 21:40 (105,135,150 RR and Banded PU)
V 15:30 (185 RR, banded PU)
Dana 16:36 RX
Shannon 18:14 (12 CTB, band bmu, 7 rope)
Larissa 17:53 (125,135,145 Jump BMU, 5 rope)
Max 20:30 (165,185,205 Hip to bar)
Ina 17:38 (105,115,145 banded, banded hip, 2 pull RC)
Dan 19:14 RX
Keith =)
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